Clean Eating

Bok Choy

Lunch

Carrots

Collard Wraps

Collards are loaded with vitamins A, C, K, B3, B5, B6, calcium, copper, manganese, selenium, zinc. Collards are also great for detox, digestive support, cardiovascular support, has anti-inflammatory benefits, and great for weight loss.

Various Names of MSG!

What’s In Your Kitchen...

1. Have you ever wondered why it can be difficult to change your eating habits?

2. Do you wonder why fast food and processed foods taste so good?

3. Did you know that MSG is an excitotoxin and may contribute to longterm neurological damage?

Various additives are in fast foods and processed foods to make it taste good and keep you coming back for more.

There are many labels that say “MSG-Free”. However, don’t be fooled there are many names for MSG. Review the list below and then check your kitchen:

•Aspartame

•Autolyzed Plant Protein

•Autolyzed Yeast

•Barley Malt

•Bouillon

•Calcium Caseinate

•Carrageenan

•Citrus Acid

•Gelatin

•Glutamate

•Glutamic Acid

•Hydrolyzed Anything (corn gluten, protein, soy protein)

•Maltodextrin

•Malt Extract

•Monopotassium Glutamate

•MSG

•Monosodium Glutamate

•Natural Beef Flavoring, Natural Chicken Flavoring, Natural Pork Flavoring

•Senomyx

•Sodium Caseinate

•Soy Extracts, Soy Protein Isolate, Soy Sauce

•Textured Protein

•Vegetable Protein Extract

•Whey Protein Extract

•Yeast Extract

•Yeast Food

•Yeast Nutrient

Sweet Potato Hash

Liver & Kidneys

This is the time of year to focus on your liver and kidneys!

3-Day Juice Cleanse

Free 3-day juice cleanse. Get pdf here:

https://www.dropbox.com/s/f7a2p9uiodd6hcy/3-Day%20Juice%20Cleanse.pdf?dl=0

Top Ten Tips for Weight Loss

1. Drink Water – hunger is often confused with dehydration. Next time you feel like a snack, have a glass of water. Mild dehydration can alter your body’s metabolism. Drinking water before meals can help promote weight loss.

2. Eat Real Carbs – replace refined carbs like white bread, pasta, bagels, cereal and pretzels with complex carbs like fruits, vegetables, whole grains, nuts, seeds and legumes. Fruits and vegetables are high in fiber, which slows digestion and promotes stable blood sugar levels. They’re also packed with antioxidants, which help reduce inflammation in the body.

3. Choose Healthy Fats – a common misconception is that fats should be completely eliminated. Actually, we can’t live without fat. Good fats promote several health benefits such as protection against heart disease, cancer, Alzheimer’s, and depression, as well as reduced blood pressure and lower cholesterol. Choose sources such as nuts, seeds, fish, avocados, coconut oil and unfiltered cold pressed extra virgin olive oil.

4. Protein – contrary to belief, protein is not only in lean meat, but in leafy greens, beans and legumes, organic whole grains, nuts and seeds.

5. Eat Breakfast – By eating a healthy breakfast, you’ll give your metabolism a jumpstart and be in better control of your cravings.

6. Eat Frequently – it is important to balance your food intake throughout the day to help maintain normal blood sugar and decrease the chances of binging when hunger strikes.

7. Exercise your Spirit, Soul, and Body – exercise has enormous benefits for your spirit, soul, and body that boasts decreased body weight, smaller waist circumference, lower resting heart rate and blood pressure, and it boosts your mood! Strive to be active at least 30 minutes every day to help keep your body strong and lean.

8. Sleep – research shows that those who sleep 5 hours or less, weigh 5 pounds more than those getting at least 7 hours of sleep each night. And, over time, weight increased more rapidly in those who get 5 hours of sleep when compared to those getting 7 hours.

9. Learn to Cook – cooking meals at home allows you to control portion sizes, the quality of the ingredients, and cuts your intake of sodium, fat, and calories. Discontinue frying foods and  roast or bake, eat more raw foods to boost flavor and cut calories. Use herbs and spices to reduce salt intake.

10. Watch what You Eat – become a food detective and investigate what you choose to put into your body. Read labels and avoid ingredients such as sugar, trans fats, high-frutose corn syrup or long chemical names that are hard to pronounce. The healthiest foods are those found just as nature intended…whole and unprocessed. You’ve never seen an ingredient list on a stalk of broccoli!

How To Protect Your Body With Food

• Apples: protect your heart, prevent constipation, blocks diarrhea, improves lung capacity and cushions joints.
• Apricots: combats cancer, controls blood pressure, saves your eyesight, shields against Alzheimer’s, lows aging process.
• Artichokes: aids digestion, lowers cholesterol, protects your heart, stabilizes blood sugar, guards against liver disease.
• Avocados: battles diabetes, lowers cholesterol, helps stops strokes, controls blood pressure, smoothes skin.
• Bananas: protect your heart, quiets a cough, strengthens bones, controls blood pressure, blocks diarrhea.
• Beans: prevent constipation, helps hemorrhoids, lowers cholesterol, combats cancer, stabilizes blood sugar.
• Beets: controls blood pressure, combats cancer, strengthens bones, protects your heart, aids in weight loss.
• Blueberries: combats cancer, protects your heart, stabilizes blood sugar, boosts memory, helps prevents constipation.
• Broccoli: strengthens bones, saves eyesight, combats cancer, protects your heart, controls blood pressure.
• Cabbage: combats cancer, prevents constipation, promotes weight loss, protects your heart, helps hemorrhoids.
• Cantaloupe: saves eyesight, controls blood pressure, lowers cholesterol, combats cancer, supports immune system.
• Cherries: protects your heart, combats cancer, ends insomnia, slows aging process, shields against Alzheimer’s.
• Chili peppers: aids digestion, soothes sore throat, clears sinuses, combats Cancer, boosts immune system.
• Figs: promotes weight loss, helps stops strokes, lowers cholesterol, combats cancer, controls blood pressure.
• Flax: aids digestion, battles diabetes, protects your heart, improves mental health, boosts immune system.
• Garlic: lowers cholesterol, controls blood pressure, combats cancer, kills bacteria, fights fungus.
• Grapefruit: protects against heart attacks, promotes weight loss, combats prostate cancer, lowers cholesterol.
• Grapes: saves eyesight, conquers kidney stones, combats cancer, enhances blood flow, protects your heart.
• Honey: heals wounds, aids digestion, guards against ulcers, increases energy, fights allergies.
• Olive oil: protects your heart, promotes weight loss, combats cancer, battles diabetes, smoothes skin.
• Prunes: slows aging process, prevents constipation, boosts memory, lowers cholesterol, protects against heart disease.
• Tomatoes: protects prostate, combats cancer, lowers cholesterol, protects your heart.
• Water: promotes weight loss, combats cancer, conquers kidney stones, smoothes skin.

Spicy Zucchini Broccoli Pasta

1 large organic zucchini, spiralized 
1 teaspoon olive oil (more if needed) 
1/2 cup organic broccoli florets 
1 tablespoon unsulphured sun-dried tomatoes, julienne cut 
Pinch chili pepper flakes 
1 teaspoon lemon juice 
1/8 teaspoon Himalayan Pink sea salt 

1. Spiralize your zucchini 
2. Slice the broccoli florets into small pieces 
3. In a bowl combine your zucchini pasta and broccoli florets. Add the sun-dried tomatoes, olive oil, chili pepper flakes, lemon juice and salt. 

Quick lunch or dinner!

Good Morning Smoothie

• 2 cups kale 
• 1 1/2 cups of water 
• 1 tablespoon spirulina 
• 1 tablespoon sunflower seed butter 
• 1 tablespoon chia seeds 
• 1 tablespoon ground flaxseed 
• 1/2 frozen banana 
• 1 small apple 
• 1/4 knob of ginger 
• 4 frozen pineapple chunks 

Blend and enjoy!

Happy Pink Smoothie

• 3/4 cup red cabbage 
• 1 small gala apple 
• 1/2 frozen banana 
• 1/2 cup frozen strawberries 
• 2 cups water 
• 1 tablespoon beet powder 
• 1 tablespoon chia seed 
• 1 tablespoon golden ground flax 

Blend and enjoy!

Hot Chocolate

Hot Chocolate 

• 1 1/4 cups almond or coconut milk 
• 1 heaping tablespoon cacao 
• Pinch of ghost pepper salt, optional 
• 1/4 teaspoon cinnamon 
• 2 teaspoons raw honey, coconut sugar, or raw agave 
• 1/4 teaspoon pure vanilla 

Blend until hot or heat on stove for 3 minutes.